Power Day

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

15 KB Swings

15 Goblet Squats

Skill

3 Point Warm Up w/Bar

Weightlifting

A: RDL (Work Up to a Heavy 5. Then 3 x 5)

B: Good Mornings (Work Up to a Heavy 5. Then 3 x 5)

C: Bent Over Row (Work Up to a Heavy 5. Then 3 x 5)

Strength

D: Dips (2-10 Super Set)

E: Fall Outs (2-10 Super Set)

Mobility

2 Min Static Stretch

6 Inchworms

* Please make sure you do your own maintenance work as well

4.30.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

1 Mile Run

Gymnastics

Gymnastic Progression 1

7 reps of each until fail. Then 4×7 of last movement.

Push Up

Russian Push Up

Archers

Double Wide

Waist

Diamond

One Arm

One Arm One Leg

Goal: 10 slow and controlled reps of each movement.

Metcon

Metcon (Time)

1000 Reps Any Way of:

Double Unders

Pull Ups

Box Jumps

Push Ups

4/29/2015 – Strength

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

30 PVC OHS

20 PVC Good Mornings

Skill

3-Point Warm-Up with Bar (No Measure)

Weightlifting

Clean Complex (3 x 1+1+2 (3 x 1) Work up to 85% of 1RM)

Clean DL+Clean+Hang Clean

Clean (5 x 3 @ 85%)

Strength

Back Squat (5 x 1 @ 95%)

Good Mornings (2 x 10)

RDL (2 x 10)

Mobility

2min Static Stretch

15 Supermans

4.29.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

500m Row

20 Squats

20 KB Swings

20 Lunges

20 RDL

20 Burpees

Strength

Back Squat (1-1-1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds)

20 Min AMRAP

50 Double Unders

40 Ball Slams #50/30

30 Sit Ups

20 Pull Ups

10 Slam Ball Burpees

Power Day

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

15 KB Swings

15 Goblet Squats

Skill

3 Point Warm Up w/Bar

Weightlifting

A: Deadlift (WARM UP to 85%. Then 5 x 1 @85%)

B: Push Press (WARM UP to 85%. Then 5 x 1 @85%)

Strength

C: Farmer’s Carry (5 Rounds AHAP (As heavy as possible))

D: Dips (10-10 Super Set)

E: Pull-ups (10-10 Super Set)

Mobility

2 Min Static Stretch

6 Inchworms

* Please make sure you do your own maintenance work as well

4.28.15

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

3 Rds

200m Run

20 Kipping

20 Ball Slams

20 PVC OHS

Gymnastic Progression 1

7 reps of each until fail. Then 4×7 of last movement.

Push Up

Russian Push Up

Archers

Double Wide

Waist

Diamond

One Arm

One Arm One Leg

Goal: 10 slow and controlled reps of each movement.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

4/22/2015 – Strength

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

30 PVC OHS

20 PVC Good Mornings

Skill

3-Point Warm-Up with Bar (No Measure)

Weightlifting

Snatch Complex (3 x 1+1+2 (3 x 1) Work up to 65% of 1RM)

Snatch DL+Snatch+Hang Snatch

Snatch (4 x 3 @ 65%)

Strength

One and a Quarter Pause Squat (5 x 3)

Dumbell Row (2 x 10)

Dumbell Press (2 x 10)

Mobility

2min Static Stretch

15 Supermans

4.27.15

Hook and Ladder CrossFit – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Clean and Jerk (6-6-6-6)

2k Row (Time)

Max Effort 2k Row

4/25/2015

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

15 KB Swings

15 Goblet Squats

Skill

3 Point Warm Up w/Bar

Weightlifting

A: Snatch (Work up to 85% of 1RM)

B: Clean (Work up to 85% of 1RM)

Strength

C: Front Squat (Work up to a heavy 3)

D: Dips (10-10 Super Set)

E: Pull-ups (10-10 Super Set)

Mobility

2 Min Static Stretch

6 Inchworms

* Please make sure you do your own maintenance work as well

4/24/2015

Hook and Ladder CrossFit – Strength

Warm-up

200m Run

100 Singles

30 PVC OHS

20 PVC Good Mornings

Skill

3-Point Warm-Up with Bar (No Measure)

Weightlifting

Clean Complex (5 x 1+1+2 Work up to 65% of 1RM)

Clean DL+Clean+Hang Clean

Strength

Double Pause Squat (3-3-3-3-3)

Dumbell Row (10-10)

Dumbell Press (10-10)

Mobility

2min Static Stretch

15 Supermans